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BoostcampPNG

Thor OdinGains

by kennedy freitas
2 athletes joined

Program Description

Achieve an aesthetic and strong physique with this hypertrophic plan focused on progressive overload and mind to muscle connection

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2024 08:10
  • Last Edited
    Jul 13, 2024 04:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Underhand Lat Pulldown
3
12 reps
RPE 8
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Single Leg Press
4
20 reps
RPE 7.5
3
Seated Hamstring Curl
4
15 reps
RPE 8
4
Leg Extension
4
15 reps
RPE 9
5
Standing Calf Raise
12
15 reps
RPE 9
6
Deadlift (Barbell)
1
7
Sit Up
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (EZ Bar)
4
15 reps
RPE 8
1B
Overhead Extension (Dumbbell)
4
10 reps
RPE 8
2A
Hammer Curl
3
12 reps
RPE 8.5
2B
Lying Tricep Extension (Barbell)
3
10 reps
RPE 8
3A
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
4
12 reps
RPE 9
4
Bicep Curl (Cable)
3
15 reps
RPE 10
5
Lat Pulldown
4
15 reps
RPE 9
6
Seated Row (Cable)
4
12 reps
RPE 8
7
Single Arm Iso Row
3
12 reps
RPE 8
8A
Pull-Up (Bodyweight)
3
12 reps
RPE 9
8B
Cable Crunch
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 9
3
Incline Bench Press (Barbell)
4
12 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
3 reps
RPE 7.5
5
Chest Fly (Machine)
3
3 reps
RPE 7.5
6
Rear Delt Fly (Machine)
4
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
4 reps
RPE 8
8
Shoulder Press (Machine)
4
4 reps
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Leg Press
4 Sets
15 Reps
@9
2
Single Leg Press
4 Sets
20 Reps
@7.5
3
Seated Hamstring Curl
4 Sets
15 Reps
@8
4
Leg Extension
4 Sets
15 Reps
@9
5
Standing Calf Raise
12 Sets
15 Reps
@9
6
Deadlift (Barbell)
1 Set
7
Sit Up
4 Sets
25 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
3 Reps
@8
2
Chest Press (Machine)
4 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
3 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
3 Reps
@7.5
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
4 Reps
@8
8
Shoulder Press (Machine)
4 Sets
4 Reps
@8
Day 1
1A
Preacher Curl (EZ Bar)
4 Sets
15 Reps
@8
1B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@8
2A
Hammer Curl
3 Sets
12 Reps
@8.5
2B
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
3A
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
3B
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9
4
Underhand Lat Pulldown
3 Sets
12 Reps
@8
5
Lat Pulldown
4 Sets
15 Reps
@9
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Single Arm Iso Row
3 Sets
12 Reps
@8
8A
Pull-Up (Bodyweight)
3 Sets
12 Reps
@9
8B
Cable Crunch
3 Sets
10 Reps
@8
Day 4
1A
Preacher Curl (EZ Bar)
4 Sets
15 Reps
@8
1B
Overhead Extension (Dumbbell)
4 Sets
10 Reps
@8
2A
Hammer Curl
3 Sets
12 Reps
@8.5
2B
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
@8
3A
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@8.5
3B
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@9
4
Bicep Curl (Cable)
3 Sets
15 Reps
@10
5
Lat Pulldown
4 Sets
15 Reps
@9
6
Seated Row (Cable)
4 Sets
12 Reps
@8
7
Single Arm Iso Row
3 Sets
12 Reps
@8
8A
Pull-Up (Bodyweight)
3 Sets
12 Reps
@9
8B
Cable Crunch
3 Sets
10 Reps
@8
Day 5
1
Bench Press (Dumbbell)
3 Sets
3 Reps
@8
2
Chest Press (Machine)
4 Sets
12 Reps
@9
3
Incline Bench Press (Barbell)
4 Sets
12 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
3 Reps
@7.5
5
Chest Fly (Machine)
3 Sets
3 Reps
@7.5
6
Rear Delt Fly (Machine)
4 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
4 Reps
@8
8
Shoulder Press (Machine)
4 Sets
4 Reps
@8